Gaining muscle mass
and achieving a
flat stomach
is a goal that keeps people awake.
It is known that healthy eating
and physical activity
They play a key role, and there is an
8-minute exercise
that is ideal for
eliminating fat from the body.
Having strengthened and marked abs
is not only an aesthetic issue
, but it helps you perform daily tasks much more easily and with less risk of causing damage to your back when lifting weight.
For this reason, specialists highlight some exercises that improve that area to be worked on.
First of all, it is important to know that the abdominal muscles are divided into four, and there are exercises to work each one, described by
Women's Health.
The rectus abdominis (the central part)
The transversus abdominis (deepest)
internal obliques
External obliques
The plank is an exercise that can be adjusted according to your own pace and ability.
Performing classic sit-ups is fine, but they don't help work all the parts.
That is why, in an ideal scenario, you would have to change the exercises, choosing those that are more focused.
What is the 8-minute exercise for a flat abdomen and gaining muscle mass?
The routine in question was designed by British personal trainer
Joe Wicks
, known as
The
Body Coach.
It has the great advantage that you can
adjust the speed of the movements according to your own rhythm and capacity,
which allows you to perform as many repetitions as possible in a
40-second interval.
Another positive feature is that as your strength increases, you can complete more repetitions before the time runs out.
The eight-minute workout routine focuses on
planks, one of the most effective exercises for strengthening your abs.
The elbow plank, one of the alternatives to this exercise.
And according to the specialist, the following are the exercises to take into account, always considering
doing them well, on a mat and with all safety measures
:
Elbow plank.
Your elbows should be outside shoulder width and your hands should rest completely on the floor.
Then extend one leg at a time backwards, only the forearms and feet should touch the floor.
Right and left side plank.
The side plank on the floor is an exercise similar to the front plank but with variations.
One of them is the position: on the side, which is a little more complicated when it comes to maintaining balance.
Plank shoulder taps.
The shoulder tap workout is primarily a core exercise that works the abdominal and oblique muscles.
However, the muscles worked also include the biceps, triceps, chest, shoulders, hamstrings, glutes, and back.
The side plank also has different variants.
Mountain climbers.
Also known as climbers, they are one of the most popular exercises in CrossFit.
Lie face down on the floor with your hands and fingers facing forward, shoulder width apart.
From this position, alternate your knees towards the opposite elbow, that is, raise your left knee towards the right elbow below the body and vice versa.
The leg change is performed by explosive jump
Side plank in motion.
The exercise consists of raising and lowering the hips with the arm extended and supported while maintaining the side plank position.
Plank with elbows to knees.
Bend one leg and lift the knee to the outside of the elbow and touch it lightly.
Do not lean to one side or rotate your hips or shoulders.
Extend your leg and return to the starting position.
Repeat on the opposite side.
Bicycle crunch.
Short and more physically demanding than traditional sit-ups.
With this exercise you will simulate that you are riding a bicycle, due to the movement you make with your legs, which imitate pedaling in the air.
As always, it is worth highlighting that before starting any physical activity it is
important to consult a doctor, traumatologist or other specialist
to provide the best advice after an appropriate examination.
Food is also key to getting your abs.
Illustrative photo
On the other hand, if the idea is to vary the training routine, you can
incorporate kettlebells
, as it contributes to muscle development.
With them you can do a series of five exercises aimed at strengthening the muscles of the abdomen and lower part of the body.